Music Keeps My Bod Movin' (even when I don't wanna...)

I'm going to let you in on a little secret: I hate cardio.
                   But I love MUSIC & I extra-love Dancing!
If you can't get yourself to a class or to a private session to tap into that accountability-factor, I think the key to keeping yourself going on that run/cardio-machine/weight session is to have some good jams blasting! I don't climb that Step-mill, I dance for 30 minutes! I think having good music is just as important as having good shoes or a supportive bra! (Not to mention listening to music while exercising can increase your endurance by 15% ). The coolest part is that you don't have to have any extra piece of equipment because most phones come with the ability to download music for free... all you need is a way to holster your phone to your body and a pair of ear-buds!
                   I have had it up to here with the 'current ' Top 40 stuff playing at the gym! I mean if I hear 'Moves Like Jagger' or 'TikTOk' one more time I might freak out mid curl!
                   Here are my go-to (albeit quirky/romantic & kind of dirty) 'Perfect 10' Song Lists I use to keep me pumped depending on what I'm hitting in the gym that day (those of you who take class with me will recognize quite a few of them):

Cardio:
1. See You Again - Miley Cyrus
2. Fergalicious - Fergie
3. Potential Breakup Song - Aly & AJ
4. Survivor - Destiny's Child (#4 & #5 of this list just do it for me! In my head, its me against the world sometimes!)
5. Fighter - Christina Agulaira
6. Work - Kelly Roland
7. Pretty Girl Rock - Kerri Hilson
8. Stronger - Kelly Clarkson
9. I like That - Richard Vission & Static Reven
10. Let's Get Loud - Jennifer Lopez
11. In Da Club - 50 Cent
12. S&M - Rihanna

Lifting:
1. Touch it - Monifah
2. Alone - Heart
3. Lie To Me - Johnny Lang
4. Dirty - Christina Agulaira
5. I like That - Chingy/Nate Dogg)
6. There You Go - Pink
7. I Touch Myself - The Devinals (Also my Karaoke song of choice on those rare occasions when I grow a pair ;)
8. Play - Jennifer Lopez
9. You Oughta Know - Alanis Morrisette
10. Closer - Nine Inch Nails
11. Whatever you Like - T.I.
12. Buzzin' - Mann


Cool Down For Either 
1. Mean - Taylor Swift
2. Glory Box - PortisHead (umm this is my favorite song of all time, just sayen')
3. Who Say - Selena Gomez
4. Strict Machine - Goldfrapp
5. Betty Davis Eyes - Bonnie Tyler
6. Careless Whispers - George Michael
7. I wish I was Your Lover - Sophie b. Hawkins
8. Insensitive - Jann Arden
9. Let Me Love You - Mario
10. What A Feeling (Flashdance) - Irena Cara (1 of my personal theme songs, I know... I'm a sapp)
11. All Out Of Love - Air Supply


Rock out and just go for it! Whatever you need to help you get through your workout with a smile on your face (I also suggest crazy knee-socks, works for me) embrace it and share it with others! We need to all pump each other up and motivate each other to push towards our individual fitness/health goals! And PLEASE, if you have a song/song list of your own you would like to share with me, send it!!!! I need some new good ones!

I believe in you,
xoxox
T

Let's Talk CARDIO! (Part 1)

Today's Topic/question was sent via text from Marissa A., a loyal Warrior(camper)/Perfect 10 student/Nursing student. She writes: "What's the best fat/calorie burning cardio? Steady paced long run, HIIT, or uphill HIIT? And what's a good amount of time to run?"

The man on the left is a famous sprinter and the man on the right in a marathon-runner. IF you want to get your cardio and still keep your muscle, short intense bouts of cardio are the way to go! Now for the lengthy explanation... Let me start here... IT HAS BEEN SCIENTIFICALLY PROVEN THAT YOU BURN FAT when YOU ARE OUT BREATH AND working up a sweat. You need to work and work hard. If you are reading a magazine or book or talking on your cell phone you are not getting your work done. No matter what... you need to be sweaty and out of breath when you are doing that cardio (or any FAT-melting exercise for that matter) or you are not accomplishing your goal of burning 'fat'. Period. Sprinters don't pace themselves the way long-distance runners do... they push themselves, their speed pays as much of a role in their workout and conditioning as does their strength.
               I'm not saying you need to go become a sprinter to get the same kind of results for your body but you do need to get to that sweaty, out of breath, heart-pumping 'place'. Different variables help us to get to that sweaty/out of breath place faster, namely upping the intensity of something (adding hills or intervals or even changing the temperature in the room can be a good 'cheat'). It's the 'challenge' that will take your body to that yummy fat-burning place. This why so may people who continually do steady-state cardio (elliptical trainer on 'manual' for 45 minutes) loose weight initially but then can not see changes happening in their body after 6-8 weeks. Their body has adapted... yes they are burning calories but your body (as I have said previously) is a glorious machine that adapts quite quickly to your workouts and eating habits! YOUR BODY MUST BE CHALLENGED! YOU MUST BE SWEATY AND WORK-ING IT TO BURN FAT! Now that we have gotten that little tidbit out of the way here are a couple other key points to add to your cardio knowledge:

1.) Don't go longer then 45 minutes if you are doing steady state unless you are a) training for distance specifically (not fat-burning obviously because we have already covered that.) b) properly fueled. If you are going longer then 45 minutes doing anything that makes you sweaty and breathless make sure you are doing intervals. This is the only way you are making that time count for something (Spin class/Boxing/Sprints although if you can do hardcore sprints for 45 minute straight I'd like to steal some your DNA for my future bionic baby).

2) Boxing/Sprinting (uphill or otherwise)/HIIT (high intensity interval training) are the absolute best ways to get that heart rate up in a short amount of time to burn fat/calories AND improve your cardiovascular strength/endurance.

3) When on a machine DO NOT "CHECK" OUT! Avoid pressing /manual' if you can! DO intervals! Sweat your bippy off and while we are on the topic...
              Machine etiquette -  Don't hold onto the handlebars on the treadmill unless you are checking your heart rate! You literally are getting half the workout! See that little number where you are watching those calories add up? Divide it in half if you are holding onto those handlebars! I'm serious! Yes, EVEN if you are going up hill! Those calorie counters are already unreliable as it is and I recommend when entering your 'weight' you enter in at least 5 lbs less then what you are! Most machines are made for men and don't even take into consideration height, body-fat percentage, or BMI... don't you think these things matter??? Wouldn't a 5'7"/ bodybuilding/230 lb man burn more calories (or calories differently) then a 5'1"/obese/230 lb woman? Exactly! This is where you use that head of yours to "calculate" how hard you are working and if you are working as hard as you can for that time spent on the machine!
              When on the stair-stepper/stepmill you obviously need to hold onto the handlebars but do not lean on them... otherwise just like before, divide that little calorie # in half! Most people do this machine because it is challenging and it works your legs and gluts the same time as your heart BUT NOT IF YOU ARE LEANING OVER LIKE THAT, HOLDING ON FOR DEAR LIFE, KEEPING YOURSELF PROPPED UP WITH YOUR ELBOWS LOCKED OUT! Wow, what an awesome upper body workout that is! Good job! Oh, wait... why are you on that machine again? Aww-huh!! This is obviously my biggest pet peeve at the gym, Ugh. It is so much better to take down that intensity a few notches, maintain proper form, get a solid workout in and then as you get stronger you can up that intensity to a number you like. Start at a level 3, not at a level 10 and work your way up. Believe me it's not going anywhere! You will get there, you just need to work up to it! Your body will thank you!

Always taking intelligent questions so please ask away & message me!
I believe in you,
xoxox T

Don't Drink the Kool-Aid (but by all means, taste it!)

Today I'm talking about trends in fitness and having a one-size-fit-all mentality when it comes to getting what is you want most: a 'Perfect 10' body!

I am probably your biggest advocate/cheerleader for mixing it up, keeping it fresh, and trying new ways to get fit and create your ideal body. I honestly believe you should try it all until you find what works for you (makes you sweat and gets you results) and then do it again. Yes, you should always have that staple workout that is 'YOU' in every sense of the word but to create and maintain a well balanced physique you must constantly be adding new stuff into your personal fitness program...

By now you realize you need 1. Cardio, 2. resistance training and proper 3. nutrition to sculpt and hold onto that lean, mean muscle but all three of these things come in MANY different forms! You must work to create your ideal cocktail, combining and mixing up new and old methods, so therein creating your ideal body (mine is lean and muscular with a nice booty but yours may me lithe or big n' bulky, who knows??!?) the point is we most certainly don't agree on what a perfect body is so who is to say "this workout is far superior to that workout"? What works, works (for you) and what doesn't, doesn't! This seems self explanatory but I see people doing the same stuff over and over again and expecting different results...(btw - this is LITERALLY the definition of insanity... just sayen')
              Just because Cheryl is lean & toned and does Pole Aerobics 4x a week DOES NOT mean this same plan will work for you!
              When it comes to cardio I hate machines and would prefer to hit a bag any day of the week. However you better believe when I have a goal in mind I'll run outdoors (ugh), climb the revolving stairs (double ugh) or spin (has it been an hour yet?) as many times as I need to to get cardio in. I mix it up not only to keep my body guessing and my mind sane but factors such as time, convenience and motivation all come into play when planning and executing your workout. I know as long as I'm challenging my body - I'm 'doin' my body good!'  I enjoy high impact and/or activities in general that keep me huffing and puffing but for most people this is simply not for them and this is ok (AS LONG AS THEY ARE CHALLENGING THEIR BODIES and are doing things that are getting them results).
             It's taken me a little while to figure out what works for me because I am not lying when I say I've tried it all! I played sports (pathetically) in my younger days but sadly I was not very competitive (hence the attraction of being an actor in an ensemble) so sports and fitness never married in my world. (In fact I did not consider myself an athlete until adulthood where I was doing branding for LuluLemon and graciously learned that all who are active and working up a sweat on the regular are athletes! duh. Woot! Woot!).  I worked my butt off to make it onto my colleges Cheer leading Squad only to sustain some pretty odd injurys that still haunt me. Later on I tried distance running but never saw the changes in my body (and also hated that I hated running - who are these people that LOVE running?). I've even done Jazzercise (which, at the time was declared the best possible thing you could do for your body, ever) but still never found my niche... or my ideal body! Even later in life when I religiously began doing & studying Ashtanga Yoga (90 minute classes 5x a week) that it dawned on me how different all of our bodies truly are and what it takes for someone else to get a killer 6-pack (girl in the booty-shorts on the mat next to me for 3 years, I'm talking to you) might not work for me EVEN IF I DO THE EXACT SAME THING! I then (and this is the long story/education/certification/journey short) began experimenting with food along with different boot camp-style workouts, lifting weights, etc until I found what really gave me the results and physical attributes I was craving.
             You have the formula! You have the answer right here:
CARDIO + RESISTANCE TRAINING + NUTRITION = Your Perfect 10 Body but now you must figure out exactly what those pieces look like for you... what will Motivate/intrigue/and inspire you to keep coming back for more? What can you relate to? What do you find appealing? What kind of body do you want and what kind of movements will it take to get there?!? In case you haven't figure it out yet, this specific blog post is about is YOU GETTING EDUCATED: about you, what makes you tick, what holds you back, about specific workouts and nutrients!
            Keep doing the work in and out of the gym to become your best self! Work with people you respect and/or want to look 'like' or who will create a specific program that will do the work for you (Our 'Warriorcamp' works in different phasing - fat burning/strength & gains, cutting, and recovery, depending on who is enrolled in camp at the time, their specific strengths and weaknesses). Read books and scientific journals! Fee your brain as well as your muscles because YOU ARE WORTH IT! If you can't afford a trainer or a fancy gym membership you have plenty of other options and they all start with you simply taking the first step and not looking back!
             In a way, it sucks that we are all so different and must take time to figure out what will work best for our specific needs, bad knees and all! BUT I say better to realize this and digest it then putting your energy into hating yourself for not getting "The Yoga Body" OR "The Crossfit Body" OR "The Kettelbell Body"  OR "The Ballet Body" Even after you have religiously participated in these activities umpteen times a week for months!
             Be mindful that most of these workout styles/programs/what-have-you are marketed to you just like any other product (coke, Pepsi, Tylenol, Nike)! Attractive people with attractive bodies coaxing you to drink the kool-Aid! Most people who are doing these activities and who are helping spread the word or who are addicted to the latest craze have conditioned their bodies with another workout-style they latched onto before (and thru changing it up have sculpted the bodies you see and covet now)! Most people with those rockin' bodies are participating in those activities but it is not the only thing they do or will do for the rest of their lives! These hotties have a foundation to keep building those rockin' bodies on. It didn't happen overnight or because they suddenly started doing mat-Pilates or bought "Julianne Hough: Salsa" (See: "Rome wasn't built in a Day"). Even smart business people in your community will give free memberships and/or endorsements and/or kickbacks to fit people (trainers, etc) who help spread the word and participate in their specific gym or program... it's all marketing. It does not mean that their product or fitness program doesn't work, in fact in could be flippin' AWESOME, all I'm saying is be aware and don't beat yourself up if it's not working for you.
             The bottom-line: Your workout should be rewarding and if those rewards aren't being manifested directly in your body (strength gains, fat-loss, sculpting, flexibility, etc) it sure as hell better give you the feel good buzz of your life and/or reduce some stress (see: Zumba ;).

Keep sweatin'! I believe in you!
xoxo
T

The Top 4 Reasons To Not Hire a Personal Trainer

I hear this sentence more then anything else: "I would hire you if I could afford you."

I find this hilarious because most of the time people don't even know how much I charge, they just assume whatever the amount is, they can't afford it. The truth is no matter what it is I do charge, if it is important to you, you will find a way to make it work just as you find a way to pay your rent, car payment, 5 different kinds of insurance (medical, dental, life, car, homeowners), coffee habit, shoe habit, Jimmy's football, Emily's ballet, Jason's Moto-X, your gym-membership, saving for Maui in March, Emily's braces, Jason's Spring Break, etc...! Geesh! How do you do it?!?
It is all about priorities.
Warning: The following I have mentioned before...
                      When I have a potential client come in I have them add up (day plus day) all the meals they purchase thru a drive thru or 'out-to-dinner' (Do it, it's scary)... usually just by wrapping their heads around this number they realize all the money they will save just cutting the number in half that they eat out at a restaurant or via drive-thru and REALIZE that they can, in fact, afford my services. For most of my clients the sad reality is they can't NOT afford me due to the medications or health risks their self-induced heaviness has brought on. There comes a point when laziness isn't just an 'excuse for being out of shape or chubby', it becomes a downright health risk! Age plus laziness opens up a whole new world of 'Uh-Oh': The average person after the age of 30 gains a pound of fat every year, regardless of a change in their diet or activity level. After the age of 40 bone density takes a turn and increased resistance training and calcium absorption becomes imperative to maintain any sort of healthy muscle mass.
                      But these are all things we know SO instead of debating the 'I really want to but I have No $$$' excuse (and albeit sometimes (but rarely) valid reason for not hiring a trainer to take you and your body to the next level) allow me to give you my...

TOP 4 (other) REASONS TO NOT HIRE A PERSONAL TRAINER:

1. You are YOUNG: If you are under the age of 22, have no medical or physical limitations and feel out of shape, get off your ass and get moving! Time and youth are on your side and your body will snap-to-it quickly. Also, you are too young to appreciate the benefits of hiring a trainer to educate you and keep you accountable. You probably won't take the process seriously enough to make a formal impact on your life. Alas, jeigermeister shots await...

2. You Know Everything (and are in flippin' awesome shape): You basically invented fitness. You know who you are. You could bounce a quarter off your bum. People ask you for advice at the gym and often think you are employed or involved in the fitness industry. You get asked to sub classes even though you are not certified. You are in better shape and better educated them most (if not all) of the instructors or personal trainers at the gym. You have written books or blogs on nutrition and exercise and are starting your own fitness clothing line in the near future.  You can see improper form from a mile away and it pains you on a deeply emotional level.

3. You are happy and content with your body and fitness level: You go to all the classes at the gym, love your teachers, feel pretty well informed, like your body, and view fitness not only as a way of life but as a healthy habit you participate in a regular basis. You don't want any more definition or to loose any more weight and even if you did, you are sure you could figure it out yourself with your homies at the gym! You have no competition, vacation, school reunion, photo-shoot, or big event coming up you will need to feel extra-amazing for and even if you did, you are cool and content exactly where you are at concerning your fitness goals and level.

4. You have no time: You can barely finish reading this blog because you have to go and go NOW! You work 40 hours a week, volunteer 10 hours a week plus attend church, bible study, Novice-fiction-writers-Club, and Red-Hat Society! Not to mention you have to take Emily to Ballet, Jimmy to Football, make dinner, clean the house, do the laundry, pick up the dry cleaning and help Cheryl plan her Anniversary party. You don't have time to think about your nutrition or working-out and just get it in when you can. This works for you. You are aware that committing to a program with a trainer requires at least 2-3 hours a week and these are just hours you can't spare right now, even if it is on yourself!

There you have it! Personal Training is not for everyone but fitness and good health IS! Find a way to get it in because you and your quality of life deserve it! Please know that if working one-on-one with a trainer is something you want, but one or more of the above excuses is honestly holding you back form signing up right now, you will find a way in the near future to make it work! Just put it in your universe, on your wish list, put it out there to your friends/spouse/family that it is something you desire and you will be surprised to learn how much that desire is supported. Just because TODAY is not the day it works for you does not mean that TOMORROW, NEXT MONTH, or 6 MONTHS from now won't work better for your life, finances or otherwise! Until we do get that one-on-one time together to really focus on your goals and make those changes in your body you deserve and desire - go to classes, message me or another  teacher/trainer for motivation & advice, keep reading and getting educated, tryout new clean recipes, and reward yourself for the progress you make on you own!!! Just use this time to keep growing and becoming your best self! Can I get a 'Whuat! Whuat!!


I believe in you. With Love,
     Your Trainer Tristan :) 

When is it time to 'switch it up'? Probably RIGHT NOW!

My advice to everyone (including myself, ugh) is to constantly mix up your fitness regimen in and out of the gym. When is it time to switch it up?

                   When you stop seeing results!
                    It seems logical that one would realize this and take action, formulating a plan to once again see those results they were once seeing 'on the regular'. You would think so...
Anyway, I still see the same people on that elliptical machine, barely a bead of sweat rolling down there face as they run/pedal/snow-shoe (...what is that motion anyway?) for 45 minutes.
(Not to completely bag on the elliptical... I was told "its good for people with knee injures" but to keep it real I have the worst knees and they completely flare up any time I get near that machine... and it makes my feet go numb... weird. More on the Elliptical conspiracy, pros vs. cons, later!)
                    First and foremost, as we discussed before, you have to WORK when you are there (gym/living room/yoga studio)! I mean, really feel as if you are doing something. If you can read a book while you are doing your cardio you are not working hard enough. Period. Also 'steady-state cardio' looses its effectiveness after a while which is where cardio intervals, plyometrics, jumping rope, or taking class come into play. But even these options loose their "power" once your body gets used to it! You can always resume 'steady state' but just as with your weight routine, you've got to change it up BECAUSE YOUR BODY ADAPTS...

Think of it like this: Whoever you view your creator to be... God, the Universe, The Great Monkey King... created you to be AMAZING! Your body is a machine! Your body WANTS to, LONGS to, get stronger, faster, leaner, and meaner. (This is why your body adapts relatively quickly and makes such great progress in very little time when you are consistent in pursuing your health and fitness goals!) Because you are created in this manner - to adapt to your surroundings, rebirth cells, grow strong muscles, become your best self, and to not simply 'survive' on this planet, but to 'thrive'! You must use this knowledge and your magnificent earthy body, for that exact purpose! Anything less would be a waste!
Go get it already! Try! Pick it Up! Set it down! Sprint up that hill! Flip that tire! Try that class that scares you OR MOVE UP NEXT TO THE INSTRUCTOR WHO MOTIVATES YOU! Shoot for the moon! 
Use that body of yours for what it is made for! 
              
Whew.
                   I'm not saying to give up your Boxing or Zumba class (or morning speed-walks with Cheryl). No! Keep those in the mix. Always do what you are excited doing or what you feel confident doing because to keep moving is always better then not! What I am saying is 1.) 'Up' or 'Change' the intensity of what you are currently participating in & 2.) throw something new into the mix!  Maybe this new thing doesn't make you sweat as much or you can't wear a sparkly scarf in the new thing without getting laughed out of it but just forcing your body to try something new will be awesome for your physique! Girlscout promise.

Intensity AND Variety will keep those results coming and have everyone else asking (including Cheryl) what your secret is.

Your 'Perfect 10' body is waiting...